Thousands of people dream of good health, but do not see the ways to achieve it. They spend large sums on pills, rush from one doctor to another and do not find a panacea for their ailments. Since Taijiquan can show the path to health, it is right to make it available to all people. Today, there are more than 200 million adherents of Taijiquan in the world. Classes in this unique in its properties gymnastics do not require special training, expensive, special equipment and special uniforms. The simplified Taijiquan complex of 24 forms is considered the most accessible for beginners. Thanks to the efforts of the PRC government in the 50s of the last century, this type of national martial arts quickly spread throughout China, and then the hobby of Taijiquan swept the whole world. Like any exercise in physical recovery, Taijiquan requires some preparation - warming up, stretching muscles and joints. For this purpose, a special warm-up should be performed.
It is necessary
loose clothing that does not restrict movement; - lightweight shoes with a soft, elastic sole (not rubber) without a heel; - a flat lawn in a public garden, park or a small but well-ventilated room
Instructions
Step 1
We stand in the starting position - the legs are together, the crown of the head is on one straight line with the center of the perineum, the projection of the center of the perineum is in the center between the feet, we look straight, hands along the body with palms to the hips, elbows are not pressed to the body, the body is not tense anywhere.
Step 2
Knead your fingers
Rotating in turn, rub each finger of the other hand vigorously with the fingers of one hand until a feeling of warmth appears. We move from the base of the finger to the nail. Then we warm up with rotational movements of the wrists, grasping them with the thumb and forefinger of the other hand. Then, rub the laogong point in the center of each palm with your thumb.
Step 3
We knead the ears and nose
With our fingers we rub the wings of the nose, rub and pinch its tip, holding the tip of the nose with our fingers, rotate 5 times in one direction, then in the other. With light movements of the fingers, from the back of the head to the nose, we bend the auricle forward. We draw our fingers further forward, without stopping, so that the auricles themselves abruptly return to their original position. We repeat 15 times. Using your thumb and forefinger, pull the earlobes down and release. We repeat 15 times. Rotate the ear tragus with two fingers 15 times clockwise, then in the opposite direction.
Step 4
Now we massage the skin on the head with the pads of straightened fingers, as if we were carrying a comb from the forehead to the back of the head. Repeat 10 times. "Wash" the face with the palms of the hands from the chin up. We move our palms up, with effort pressing on the skin, dropping to the chin, only lightly touch our fingers to the skin of the face.
Step 5
Kneading the cervical spine
Massage the neck muscles with stroking and pinching movements. We make head bends back and forth, then bends towards each shoulder for 10 repetitions. We rotate the head, pressing the chin to ourselves and tilting the back of the head back for 10 repetitions to the left and right.
Step 6
Preparing the arms and thoracic spine
We rub the area above the collarbones with reciprocating movements, alternately massaging the chest muscles with five bent fingers ("tiger's paw") from top to bottom. 10 times on each side of the chest. Rub each shoulder in a circular motion with fingers and a palm in turn. Then we massage with the palm of one hand with the other, passing the palm along the outside of the hand from the shoulder to the base of the fingers and back along the inside of the hand from the wrist to the armpit. Do it without stopping, in one motion, with tangible pressure on the hand being massaged until a feeling of warmth appears. We straighten our hands in front of us, fingers in the lock, we do 10-15 wave-like movements with our hands. We rotate outstretched arms at the shoulder joints, making circles on the sides of our body.10-15 reps in each direction. We rotate the arms at the elbow joints, the forearms are parallel to the plane of the floor, circles are in the same plane with the chest, 10-15 repetitions in each direction.
Step 7
Kneading the lumbar spine
Rub the stomach area clockwise 10 times with a slight movement of the hand. We spread our arms to the sides at the level of the abdomen and, straining the muscles of the abdominal press, with force we inflict 5 blows on them with the ribs of the palms. At the moment of impact, we make a strong long exhalation through the mouth with the sound "khaaa". We rub with the pressure of the palms of the hands one against the other until a strong warmth is felt and massage the kidney area with them. Keeping our hands on the belt, we make rotational movements with the lower back, 10 times to the left and 10 times to the right.
We raise our hands up, then energetically lower them, trying to reach the floor in front of our feet with our palms. Try not to bend your legs while doing this. Straighten up, bend back, and then down again. Repeat 5-10 times.
Step 8
Stretch your legs
Rub the buttocks and hip joints with circular movements of the palms. Then we rub the legs until warmth appears, from top to bottom along the outer surface of the leg and from bottom to top along the inner surface. Then we put our legs together, bend slightly forward, resting our palms on our knees, and, slightly bending our legs, make 10 rotational movements with our knees clockwise and counterclockwise. Now, in the same position, we put our feet shoulder-width apart and make rotational movements with our knees towards one another. Then we straighten up and, putting our left foot on the toe, we make 10 circular movements with the heel in both directions. Repeat with the right foot.
Step 9
The warm-up is complete. Your body is ready for further Taijiquan practice. You should move on to learning about steps, stances, and arm movements, which we will look at in the next lesson.
